Progressive Overload: How to Keep Getting Stronger

Progressive Overload: How to Keep Getting Stronger

Quick Answer

Progressive overload is the process of gradually increasing the challenge placed on your body, so it has a reason to adapt. You can create progressive overload by increasing resistance, repetitions, range of motion, exercise difficulty, training volume or improving the quality of your movements.

It’s one of the most important principles in strength training-and you don’t need a commercial gym to use it.

What Is Progressive Overload?

If you’ve been training for any length of time, you’ve probably experienced this:

You start a new workout.

At first, it’s difficult.

A few weeks later, the same exercises feel easier.

Eventually, you’re doing exactly the same workout but you’re no longer getting the same results.

That’s not because the workout suddenly stopped working.

It’s because your body adapted to the stimulus.

Progressive overload is how you continue moving forward.

You gradually ask your body to do more than it has previously been capable of doing.

The change doesn’t have to be dramatic.

In fact, it shouldn’t be.

Small improvements repeated consistently are what create long-term progress.

Why Progressive Overload Matters

Your body is incredibly good at adapting.

That’s one of the reasons exercise works.

Give your muscles a challenge and, over time, your body adapts so that challenge becomes easier.

This is a feature-not a problem.

But if you want to continue becoming stronger, fitter or more muscular, you eventually need to increase the demand.

That’s the basic idea behind progressive overload.

The American College of Sports Medicine’s current resistance-training guidance emphasises progressive training while also highlighting that consistency is more important than overly complicated programming.

You don’t need to reinvent your workout every week. You need to progressively improve it.

Progressive Overload Doesn’t Just Mean Adding More Weight

This is where people often misunderstand the concept.

Progressive overload isn’t synonymous with putting another plate on a barbell.

Weight is one way to increase difficulty.

It’s not the only way.

You can progressively overload an exercise by:

Increasing repetitions
Increasing resistance
Increasing range of motion
Improving technique
Slowing the movement down
Adding pauses
Reducing assistance
Moving to a harder variation
Increasing training volume
Improving your performance with the same workload

This is particularly important when you’re doing bodyweight or functional training.

Your bodyweight isn’t necessarily fixed in terms of difficulty.

The way you use it can completely change the demand.

How Progressive Overload Works With Bodyweight Training

Let’s take the push-up.

A beginner might start with an incline push-up.

Once that becomes manageable, they could move to a standard push-up.

Then perhaps:

Standard push-up → decline push-up → deficit push-up → ring push-up → archer push-up

You’re not necessarily adding kilograms.

You’re changing the mechanical challenge.

The same principle applies to lower-body training.

You might progress from:

Squat → split squat → Bulgarian split squat → assisted pistol squat → pistol squat

That’s progressive overload.

And it’s one of the reasons I believe bodyweight training deserves far more respect than it gets.

If you’d like structured workouts built around this philosophy, you can explore my training methodology via my app- Bodyweight Built

You Can Also Use Tempo and Control

Another underused form of progression is simply improving how you perform an exercise.

Imagine two people performing ten push-ups.

One drops quickly toward the floor, bounces through the bottom and rushes through every repetition.

The other controls the lowering phase, pauses briefly at the bottom and performs every repetition through a full range of motion.

They’re technically doing the same number of reps.

But the training stimulus isn’t necessarily the same.

Once you’ve mastered an exercise, deliberately improving your control can make it significantly more challenging.

This is especially useful when you have limited equipment.

Don’t Confuse Soreness With Progress

One of the biggest mistakes I see is people judging a workout by how sore they are the next day.

Soreness isn’t the goal.

Progress is the goal.

You don’t need to destroy yourself every session.

You need to give your body a meaningful stimulus and then recover sufficiently to adapt.

Sometimes progress looks like adding five kilograms.

Sometimes it’s one extra repetition.

Sometimes it’s performing the same exercise with better technique.

Sometimes it’s finishing the workout feeling stronger rather than completely destroyed.

Learn to measure performance, not punishment.

How Often Should You Progress?

You don’t need to increase something every single workout.

That expectation can actually be counterproductive.

Progress isn’t perfectly linear.

Some weeks you’ll feel strong.

Other weeks work, travel, stress, poor sleep or life simply gets in the way.

The goal is to look at the longer trend.

Are you doing more now than you could six months ago?

Are exercises that once felt difficult becoming easier?

Are you moving with better control?

Are you using more resistance?

Are you performing more quality repetitions?

If the answer is yes, you’re progressing.

The Biggest Mistake: Changing Your Program Too Often

This is something I strongly believe.

You don’t need a new workout every week.

In fact, constantly changing exercises can make it harder to know whether you’re actually getting stronger.

If you perform a different workout every time you train, you have very little objective information about your progression.

Instead, give yourself enough time to learn the movements, improve your performance and progressively increase the challenge.

Boredom isn’t necessarily a reason to change your program.

Sometimes the boring stuff is the stuff that works.

Progressive Overload and Functional Training

Functional training isn’t about avoiding progression.

Quite the opposite.

A good functional training program should make you progressively stronger while improving your ability to move.

You can progress:

Squats
Lunges
Push-ups
Pull-ups
Rows
Carries
Kettlebell swings
Presses
Core exercises

The objective isn’t simply to become better at exercising.

It’s to become more capable.

That’s one of the core principles behind my approach to training.

If you want to understand more about why I train and coach this way, you can learn more about my coaching philosophy.

How to Apply Progressive Overload in Your Next Workout

You don’t need to overhaul your entire program.

Start by choosing one exercise.

Write down:

Exercise: Push-ups
Sets: 3
Reps: 10

Next time, aim for:

3 × 11

Then perhaps:

3 × 12

Once you’ve reached the point where the exercise is no longer sufficiently challenging, change the variation.

For example:

Standard push-up → decline push-up

Then start progressing again.

It’s simple.

And that’s exactly the point.

Frequently Asked Questions

What is the simplest example of progressive overload?

Performing more repetitions of the same exercise while maintaining good technique is one of the simplest examples. You could progress from three sets of ten push-ups to three sets of twelve.

Can you use progressive overload with bodyweight exercises?

Absolutely. You can increase repetitions, change exercise variations, increase range of motion, manipulate tempo, reduce assistance or add external resistance.

How quickly should you increase the difficulty?

There is no universal timeline. Increase the challenge when you can consistently perform your current variation with good technique and it is no longer providing an appropriate challenge.

Does progressive overload build muscle?

Progressive resistance training can stimulate adaptations including increases in muscle size and strength. Adequate nutrition and recovery are also important.

Do I need to lift heavy weights to use progressive overload?

No. Heavy weights are one way to progressively increase resistance, but bodyweight exercises and lighter external resistance can also be progressively overloaded.

Can beginners use progressive overload?

Yes. In fact, beginners often make rapid improvements because their bodies are adapting to a new training stimulus. The key is to progress gradually rather than trying to do too much too soon.

Key Takeaways
Progressive overload means gradually increasing the challenge placed on your body.
It doesn’t simply mean adding more weight.
Repetitions, range of motion, tempo, technique and exercise difficulty can all be progressed.
Bodyweight training can use progressive overload extremely effectively.
You don’t need to change your workout every week.
Consistency gives you the opportunity to measure and build progress.
Soreness isn’t a reliable measure of training effectiveness.
Small improvements accumulated over months and years create significant results.

Final Thoughts

I think the fitness industry has a tendency to make progression look far more complicated than it really is.

You don’t need a new program every Monday.

You don’t need to constantly chase harder workouts.

And you don’t need to feel destroyed after every session.

You need to give your body a reason to adapt.

Then you need to give it enough time and consistency to actually do so.

That’s progressive overload.

Master a movement.

Get stronger at it.

Make it slightly harder.

Repeat.

Do that for years rather than weeks, and you’ll be amazed at what your body can become.

Train simply. Progress consistently. Stay capable.

If you want a structured way to apply progressive overload without spending hours in the gym, check out Bodyweight Built.

The goal isn’t to make training complicated. It’s to give you a clear progression so you always know what to do next.

And if you’re interested in my broader approach to functional fitness, longevity and performance, continue to  Meet Matt to learn more about my coaching philosophy.

The post Progressive Overload: How to Keep Getting Stronger appeared first on Matt Fox.

Why Men Over 40 Feel Tired All the Time: What to Do

Why Men Over 40 Feel Tired All the Time: What to Do

If you’re a man over 40 and feel tired all the time, you’re not alone.

You might be getting through the day, getting your work done, looking after your family and still training when you can – but underneath it all, you feel like you’re running on half a tank.

You wake up tired.

You rely on coffee to get moving.

Your motivation isn’t what it used to be.

And by the end of the day, you have nothing left.

The easy explanation is to blame age.

But getting older isn’t the only reason your energy can decline.

For many men, the bigger issue is the combination of stress, poor recovery, inconsistent training, nutrition and a lifestyle that has gradually become less active.

The good news is that many of these things can be changed.

Why Do Men Over 40 Feel Tired All the Time?

There isn’t one reason why men over 40 feel constantly tired.

Often, it’s several small things adding up over years.

Your career becomes more demanding.

Family responsibilities increase.

Sleep gets pushed down the priority list.

Training becomes inconsistent.

You spend more time sitting.

Your diet becomes whatever is convenient.

Eventually, you can end up feeling exhausted even though you’re technically “doing everything.”

Here are some of the biggest factors to look at.

1. You’re Carrying Too Much Stress

Most men don’t think of stress as a fitness problem.

It is.

Work pressure, financial responsibilities, family commitments, and constantly being connected can keep your body in a state of high alert.

And when stress becomes your normal state, recovery becomes harder.

You may notice:

* Poorer sleep
* Less motivation to train
* More cravings
* Difficulty switching off
* Feeling tired but wired
* Reduced performance during workouts

The solution isn’t necessarily to eliminate stress.

That’s unrealistic.

The goal is to build enough recovery into your life that your body can handle the stress you’re already dealing with.

2. You’re Under-Recovering

One of the biggest mistakes I see in men over 40 is trying to solve low energy by training harder.

They’re already exhausted, so they add another workout.

They’re gaining weight, so they add more cardio.

They’re not seeing results, so they cut their calories further.

Eventually, they’re doing more and getting less.

Training is a stressor.

That’s not a bad thing – it’s how your body adapts and gets stronger.

But the adaptation happens when you recover from the training.

That means sleep, nutrition, rest days and lower-intensity movement all matter.

Sometimes the smartest thing you can do for your performance is **stop trying to do more.

3. Your Training Is Working Against You

Your training should make you feel stronger and more capable.

If every session leaves you destroyed for the next two days, something probably needs to change.

Men over 40 often benefit from a combination of:

* Strength training
* Functional movement
* Cardiovascular fitness
* Walking
* Mobility and recovery work

You don’t need to smash yourself every day.

You need a training plan that provides the right stimulus without causing unnecessary fatigue.

And that plan needs to fit your actual life.

Because if your training requires five perfect days every week, it’s probably not a sustainable plan for a busy man.

4. Your Nutrition Isn’t Supporting Your Energy

You don’t need a perfect diet to have good energy.

But you do need to give your body what it needs.

That means consistently eating enough quality food, prioritising protein and getting a good variety of whole foods.

A common mistake is spending Monday to Friday eating very little because you want to lose weight, then reaching the weekend exhausted and overeating.

That’s not a sustainable fat-loss strategy.

Your nutrition should support your goal without leaving you constantly fighting hunger and fatigue.

5. You’ve Stopped Moving Outside the Gym

You can train hard for an hour and still spend the other 15 hours of your waking day sitting.

For many men, daily movement gradually disappears as life gets busier.

The car replaces walking.

The desk replaces movement.

The sofa replaces activity.

You don’t necessarily need more intense exercise.

Sometimes you simply need to move more throughout the day.

Walking is underrated.

Regular walking can support cardiovascular health, help manage body composition and give you some movement without adding the recovery demands of another hard workout.

6. Your Sleep Isn’t as Good as You Think

You can spend eight hours in bed and still wake up feeling terrible.

Sleep quality matters, not just time in bed.

Late-night screens, alcohol, inconsistent bedtimes, stress and poor sleep habits can all interfere with recovery.

Start with the basics:

* Keep your sleep and wake times reasonably consistent
* Make your bedroom dark and cool
* Reduce unnecessary screen time before bed
* Avoid relying on alcohol to wind down
* Give yourself enough time to sleep

You don’t need a complicated sleep optimisation protocol.

Get the basics right first.

7. Don’t Automatically Blame Your Age

This is important.

Feeling tired occasionally is normal.

Feeling persistently exhausted isn’t something you should simply accept because you’re over 40.

Lifestyle is a huge part of energy and performance, but persistent or unexplained fatigue can have other causes.

If your fatigue is ongoing, severe or accompanied by other symptoms, speak with your doctor rather than assuming it’s simply a consequence of getting older.

A sensible approach is to look at the basics while also ruling out potential underlying issues where appropriate.

Your goal shouldn’t be to accept feeling average.

It should be to understand why you don’t feel like yourself and address the factors you can control.

What Can You Do If You’re Always Tired?

Don’t try to change everything at once.

Start with the foundations.

Move every day

You don’t need to turn every day into a workout.

Walk.

Take the stairs.

Get outside.

Break up long periods of sitting.

Strength train consistently

Two to five well-structured sessions can be effective depending on your goals, schedule and training experience.

The key is consistency and progression.

Eat enough protein and quality food

Build your meals around protein, vegetables, fruit, whole-food carbohydrates and healthy fats according to your individual needs.

Prioritise sleep

Treat sleep like part of your training rather than something that happens after everything else is finished.

Manage your workload

You don’t necessarily need less ambition.

You need enough recovery to sustain it.

The Bigger Picture

Your energy isn’t separate from your fitness.

It’s all connected.

When you train appropriately, eat well, sleep properly and move throughout the day, you’re not just trying to look better.

You’re building the capacity to perform.

To work harder.

To be present with your family.

To travel.

To play with your kids.

To handle stressful periods without your health completely falling apart.

That’s what fitness should ultimately give you.

Not another six-week challenge.

Not another extreme diet.

A body that can keep up with your life.

Frequently Asked Questions

Why are men over 40 tired all the time?

Persistent tiredness can have many causes, including poor sleep, stress, inadequate recovery, low activity, inconsistent nutrition and other underlying factors. It shouldn’t automatically be attributed to age.

How can men over 40 increase their energy naturally?

Start with the basics: regular movement, appropriate strength training, sufficient nutrition, adequate protein, quality sleep and better stress management.

Should I stop training if I’m always tired?

Not necessarily. The answer may be to adjust your training volume and intensity rather than stop completely. If fatigue is severe or unexplained, speak with your healthcare professional.

Does exercise give you more energy?

Regular physical activity can support energy, fitness and overall health. However, more exercise isn’t always better. Your training needs to be balanced with adequate recovery.

When should I see a doctor about fatigue?

If you’re experiencing persistent, severe or unexplained fatigue – particularly if it’s affecting your daily life or accompanied by other symptoms – it’s sensible to discuss it with your doctor.

The Bottom Line

If you’re a man over 40 and feel tired all the time, don’t immediately assume that this is just what getting older feels like.

Look at your training.

Look at your sleep.

Look at your nutrition.

Look at your daily movement.

Look at your stress.

And if something doesn’t add up, get it investigated.

You don’t need to become obsessed with optimisation.

You need to build a lifestyle that gives your body the support it needs to perform.

Because being over 40 shouldn’t mean being permanently tired.

It should mean being smarter about how you train, recover and live.

Ready to Feel and Perform Better?

If you’re a busy man over 40 who wants to build a stronger, leaner, more capable body without having fitness take over your life, that’s exactly what I help men do.

Email “THRIVE” to [matt@mattcfox.com](mailto:matt@mattcfox.com) to apply for 1-on-1 Performance Coaching.**

The post Why Men Over 40 Feel Tired All the Time: What to Do appeared first on Matt Fox.

Introduction to Cortisol

Cortisol is a steroid hormone produced by the adrenal glands. Its secretion increases in response to stress, whether it’s from physical exertion, emotional strain, or environmental factors. While cortisol plays a fundamental role in several essential bodily functions like glucose metabolism, blood pressure regulation, and immune function, its fluctuations have particular implications for men who are actively training.

Effects of Cortisol on the male body.

Muscle Catabolism: Cortisol can promote the breakdown of muscle protein to supply the body with amino acids for energy. For men aiming to build muscle mass, chronically elevated cortisol levels can hinder progress.

Testosterone Interplay: Cortisol and testosterone, the primary male sex hormone, often operate on a seesaw. Elevated cortisol can suppress testosterone levels, and since testosterone plays a significant role in muscle growth, recovery, and overall vitality, this dynamic can be a concern for training men

Bone Density: Chronic high cortisol levels can decrease bone density, posing risks for male athletes or those engaged in high-impact training.

Weight Management: Elevated cortisol can stimulate appetite and fat storage, especially in the abdominal area. Over time, this can lead to unhealthy weight gain in men.

Mood and Mental Health: Men are traditionally less likely to discuss or address mental health concerns. Chronic stress and prolonged elevated cortisol levels can contribute to mood disorders, anxiety, depression, and reduced motivation – all of which can impact training.
Cortisol and Training Implications for Men

Performance Variation: Fluctuating cortisol levels can cause variations in daily performance. Men might find themselves excelling in their training sessions some days and struggling on others.

Overtraining Syndrome: Continual high-intensity training without adequate recovery can keep cortisol levels perpetually high. Symptoms like persistent fatigue, decreased performance, sleep disturbances, and mood fluctuations signal overtraining.

Recovery Delays: High cortisol post-training can slow recovery. For those engaging in regular sessions or requiring quick turnarounds between trainings, managing cortisol is crucial. Strategies to Manage Cortisol for Optimal Training in Men

Balanced Training Regime: Incorporate a mix of high-intensity workouts, strength training, and restorative exercises like yoga or stretching. This balance can help regulate cortisol spikes and maintain testosterone levels.

Adequate Recovery: Post-training nutrition should focus on proteins and carbohydrates to counteract muscle protein breakdown. Additionally, prioritizing sleep is essential as it aids recovery and regulates both cortisol and testosterone levels.

Mindfulness and Stress Management: Techniques like meditation, deep breathing exercises, and progressive muscle relaxation can be valuable tools for men. Not only do they help in managing stress, but they can also improve focus and mental clarity, enhancing training outcomes.

Limiting Stimulants: Over-reliance on pre-workout stimulants or excessive caffeine can artificially spike cortisol. Men should monitor their intake and be aware of any potential overstimulation.

Regular Health Checkups: Regular checkups can help monitor cortisol and testosterone levels. Understanding one’s hormonal health can guide training decisions and strategies.

Conclusion

While cortisol is a natural and necessary hormone, its effects on men, especially those actively training, necessitate awareness and proactive management. By acknowledging the unique challenges cortisol presents and adopting a holistic approach to training and recovery, men can optimize their fitness results and safeguard their overall well-being. The male body’s intricate dance between cortisol and testosterone underscores the importance of balance – pushing the limits while ensuring the body and mind are well-tended.

The post Cortisol and Its Effects on Men’s Training appeared first on Matt Fox.

This home ab workout focuses on lower abs and can be done absolutely anywhere, I did it in my bedroom 🙂 I want to inspire people to workout wherever they are using minimal, if any equipment to get into the best shape of their lives, I’m talking to YOU. See I used to think you needed to go to the gym, get on machines, lift weights and all that to get into shape. You don’t. Your body gives you everything you need. Working within your own body in the way it’s intended to be worked, provides more than enough resistance to burn fat and build muscle.

So this year, 2020. I am wanting to provide and produce more content on my YOUTUBE CHANNEL, each week, that will give everyone the chance to workout with me, wherever you are and help you achieve the fitness and body you always wanted.

The 7 mins home abs workout below was posted on my YOUTUBE CHANNEL last Thursday, and every Thursday going forward I’ll be doing different videos that will get you maximum results without providing the excuses not to do them!

The workout below is in real-time, follow along with me for the entire 7 minutes and we will do this workout together. Let me know in the comments how you found it! Go get it!

Make 2020 your best year yet.

Matt

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When it comes to building muscle, you don’t need to lift weights! You can build some serious strength and lean muscle without stepping foot in a gym. For over 3 years I haven’t stepped foot in a gym and my back is stronger than ever! Not only stronger visibly, but more importunately, from within. The lower back is one of the most prone to injuries places of the body and I have had my share of serious injuries and flare-ups in that region. Not since quitting the gym has my back and specifically lower back ever felt better, stronger, more flexible and as a result, I haven’t had a flare-up for the past 3 years!

So how can you strengthen your back without lifting weights? Here are a few key exercises to do.

1. Pull ups .Let’s start with the hardest move. Keep in mind you can always use a resistance band to assist in your pull-ups. Obviously, you need a bar of some sort, whether this is at home above the doorway or even the local playground using the monkey bars, anything sturdy enough to hang from, you have yourself a pull-up bar! Play around with hand position, don’t get too comfortable using the same width for hand placement. Your hand placement plays a major roll in putting more load on certain areas of the back. Challenge yourself and go wide, really wide and even super close to the point your hands touch each other!

• Australian Pull ups (Inverted pull-ups) This one is a great alternative to build-up to the high bar for the full dead hang pull up but also a great exercise to hit different areas of your back. Unlike regular pull-ups where you are hanging directly under the bar, Inverted pull-ups or “Australian pull-ups” as they are also commonly referred to have you underneath a lower bar (think stomach height) with your body on an angle and heels on the ground. Again, hand placement is key, play around with that and feel the different areas of your back working!

Now that we have covered two of the best moves for middle to upper back, let’s focus on the lower back, which is key to almost every movement you make with any part of your body… Don’t believe me, try slipping a disc in your lower back, then you’ll know how debilitating it is on your entire body and movement!

• Back extensions – A great exercise to target the lower back and glutes which are often overlooked in back health. For this one, you don’t even need a bar. This is a zero-equipment exercise that should be done in a slow and controlled movement. At the top of the movement with your chest and thighs off the ground (that’s the aim) squeeze and pause for a split second.

• Cranes (Bodyweight deadlift)This exercise does require some balance but brings the hips, hamstrings, and glutes into play, all while working the lower back. Another exercise not to be rushed through, slow and controlled is the way!

If you would like to have a structured workout plan, know exactly what to do to achieve your body and fitness goals then check out my online coaching options available at BODYWEIGHT BUILT and find me on Instagram @mattycfox.

THIS WAS WRITTEN BY MATT FOX AND ORIGINALLY PUBLISHED ON “MAN OF MANY” 18/10/19

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WHY YOU DON’T NEED A GYM TO GET YOUR IDEAL BODY

Like most people, but especially young men I was under the belief that I need to hit the gym hard, lift weights and be in there for at least an hour at a time. Its pushed on us from a young age that fitness=gym time and big muscles = weight lifting. After living with this belief all my life, and finally getting sick of being unable to break a plateau in my appearance, I quit the gym and quit weight lifting.

I already had a strong knowledge base of workouts and exercises to do without weights, but I spent a bit of time studying and learning more so I never got bored and off I went. Fast forward to know, and I haven’t done a regular “gym” session in a tad over 3 years.

1. FREEDOM

The freedom to workout anywhere, on my terms, whenever, wherever I pleased. It was life-changing!  No longer did I have to fight rush hour traffic after work to get to the gym, or rush hour at the gym for that matter. I worked out on my lunch break at a local oval, or when I got home from work in the backyard, or even down at the beach- there were no restrictions! As I traveled a bit too, this took the pressure off from always finding a gym, I sued to feel stressed whenever I travelled about finding a local gym- not anymore!

2. Results

It wasn’t just the enjoyment of training outside in the fresh air, under the sun that kept me going. But 4 months after going solely bodyweight training, my body had completely changed. More muscle, a leaner physique and I just felt generally stronger! Unlike traditional weight lifting bodyweight training often involves lots of compound movements or movements that require multiple muscles to work together at the same time. Which unless you’re a bodybuilder competing and need even bicep fiber to be bulging, this is perfect and it will get you to result’s- fast!

3. Functionality

Bodyweight training is functional, it relates to everyday life movements. Rather than be locked in position in a one size fits all machine, you work with your body, in movements your body is meant to travel in.

4. INJURY PREVENTION

For over 10 years I suffered flare-ups from a lower back injury I got in my late teens. Since stopping the gym and focusing on bodyweight training, I have not had a single flare-up in 3 years. I believe this is due to bodyweight training really helping to improve mobility, flexibility and also core strength. So many bodyweight moves require core activation, even when the core isn’t the focus. Pull-ups for example, while mainly targeting your back, biceps, and shoulders, will if done correctly and with strict form- bring your core into play big time (non-kipping/swinging pull-ups)

5. PROGRESSIONS

You can most definitely build muscle with bodyweight training. As I have discovered, there is always a progression once an exercise becomes to “easy”. Rather than keep loading up the weights (more often than not with poor technique) something as simple as hand placement can prove to add another level of effort. See regular push-ups, progressing to “archer” push-ups for example.

If you would like to know how to transform your health and fitness without needing a gym, check out my online coaching packages at BODYWEIGHT BUILT . Where you will learn the benefits of bodyweight training and see the changes that come with it!

This article was originally written by me, MATT FOX for Men’s Health Australia Online

The post NO GYM? NO PROBLEM! appeared first on Matt Fox.

For all my years of training and in the fitness industry at a high level (17 years) I’ve played a professional sport, worked with some of the best fitness coaches in the world and spent more hours studying than I can remember.

I’ve used myself as a guinea pig with every style of diet and types of training. So when I get asked the best way to train, I have an opinion of-course. Now for the vast vast majority of us who aren’t trying to be a professional body builder and have every element of their muscle fibres critiqued, the answer is quite simple- Full body workouts!

Why train full body instead of splitting and isolating muscle groups. Well for one, most people don’t have hours a day, every day to spend working out and if you want to isolate and split muscle groups, that’s what you’ll need to see some improvement. Think about it, if you focus on biceps for your session, and you don’t train them again until 4 or 5 days later once they roll around again in your “training program” its quite a low frequency.

But if you incorporate bicep workout in 3 or 4 of your sessions per week while training other parts, these muscles are getting worked more often and will be provided with a greater stimulus, thus, greater growth.

Not only will each muscle group get worked more frequently but because you are training multiple muscle groups in the same session your body and you are working harder= more calories burned.

So not only are you providing more of a chance for muscle growth but you are burning more energy and if fat loss if a goal, then this is a major plus. Now, what if you don’t want to lose fat and you want to gain more muscle? That’s fine. Full body workouts are still the way unless of course you are a pro bodybuilder and have hours each day to split your sessions and still get the volume in! Then it just comes down to replacing those burned calories with good quality fuel to help you gain!

I’ve tried both methods, and by far the most beneficial is a workout which involves multiple muscle groups rather than isolating. That’s not to say I don’t put an extra focus on a muscle group sometimes during a session, but it just won’t be the only thing I focus on. An example of this, using biceps again- would be training chin-ups, which is also hitting the back, core, and shoulders, mixing up the grip on these so biceps become a focus, but in between these sets- I might do sprints, push-ups or squats too.

So, my advice to everyone who doesn’t want to be a body builder for a living? Focus on multiple muscle group workouts, workouts where cardio and strength are combined.

I post a lot of these workouts on my INSTAGRAM and YOUTUBE so you can check it out and give them a try at home!

Go crush it!

Matt

The post Should You Do Full Body Workouts? appeared first on Matt Fox.

So when I say I have done the World’s hardest workout, I feel like it has to be up there. Of course I’m open to more suggestions and challenges but in terms of something done under 1 hour, well, I guess you’ll have to try it yourself and find out.

THE MENTAL BATTLE

The reason why this workout is so tough is not only the physical component but the mental fight you have with yourself. There are no designated rest breaks- get to the finish in the best time possible. You decide your rest breaks (if you need them) and this becomes a battle in itself. The guilt of resting, not resting too long, not resting long enough.

THE PHYSICAL BATTLE

Now the physcial side of things. I used the exercises I did fo this workout because it covers everything. Its a complete full body, strength, power, agility, speed and cardio based workout. Using my calisthenics expertise with the mix of my new found love for mixing in kettlebells this workout is NEXT LEVEL!

This workout format is not new, I’m not trying to claim that. But the exercises I added to it put my spin on things.

It goes like the song- 12 days of Christmas. if you don’t know the words and how it plays out- google that. Basically, we have 12 exercises, the number (day)next to each exercises represents the reps for that given exercise.

In my Bodyweight Built version of this workout my exercises are;

1- RUN

2- MUSCLE UPS

3-ROWS EACH SIDE

4- CLEAN+ PRESS EACH SIDE

5- REVERSE BURPEES

6- BALL SLAMS

7- BURPEES

8- THRUSTERS

9-PUSH UPS

10-CHIN UPS

11- KICK SITS EACH SIDE

12- SHOULDER TAPS EACH SIDE

You can watch the video here:

So, I want you to watch the video on my YouTube channel and let me know your time! It was hard, HOT and HUMID when i did this, you’ll see my time in the video. Yes, it also depends on how far you make the run component of things too. Have fun with it and let me know your time in the comment section of this video!

Matt

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In early January, we packed up our things and moved north to tropical Noosa. 1.5 hours drive north of Brisbane in the Australian state of Queensland. We had really only just moved into our new home in Melbourne before deciding to make the move, a change in lifestyle, better weather and the opportunity to expand my fitness business to a face to face option as well as online arose.

Fast forward a month or so and here we are. Writing this to you from a humid, sometimes rainy Noosa. I know its been a while since I last made a post and It won’t happen again 😉 Turns out moving to a new state, and setting up a business is more time consuming than I thought- but here I am, back on track.

We already love Noosa, the people are awesome and the lifestyle is as we had hoped. The weather has being up and down, but it all comes with this time of the year. Everyone up here has been telling us how winter is their favourite time of the year- obviously something no Melbournian would EVER SAY. The summer months are known for more rain, hotter weather and crazy humidity, turns out we only just dodged a cyclone recently too, kinda happy about that! While it has rained a few bit in recent weeks, I don’t think the temperature has dropped below 27c once during the day, making the rain somewhat a non issue. On top of the fact the ocean temperature is hovering in the low 20’s it really hasn’t bothered us!

With that being said, we obviously spend a lot of time outdoors and I get to cruise around in my ideal outfit. Shorts… yep, thats about it, I think I’ve worn shoes only a handful of times since moving here and I LOVE IT!

The business is going well and slowly growing. Daily training sessions on the beach make for the best office I could ask for. There is something about working out, by the ocean as the sun comes up which is special and good for the soul! It’s allowed me to make friends quickly and really enjoy spending time and working with all the awesome people who come to my sessions, I’m super grateful for that!

Noosa and surrounding areas has so much beauty to be explored, from the beaches to the hinterland and everything in between. Amazing walks through the national park along rugged ocean begin at the end of our street. Harley is loving the environment and with the climate, gets to be at the beach and generally outdoors a-lot more. It is the perfect place for kids to grow up.

When it comes to my own training and personal fitness, being in Noosa is right up my alley. I love being outdoors and training by the beach and local parks, I love the hot humid weather we have had so far, while sometimes I have found a midday workout slightly too challenging, its all good fun! I feel like my fitness has gone up another level since being here, even if it’s only being a short time. Partly due to loving my training environment and having so many options to choose from, it’s hard to beat stair sprints through a forest or workouts under palm trees by the beach!

Check out what I’ve been up to and pretty much what an avaerage day looks like for us since moving to Noosa in this recent video I put on my YouTube Channel

Check out the video and let me know if you enjoy it. i am going to start putting up more vlog styles of video to really show off our beautiful new home that is Noosa.

Until next time 😉

( I won’t leave it a few months till my next post)

Matt

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A week in my life at a fitness retreat. I’ve just wrapped up one of the best weeks ever. A week of fitness, fun, new friends, yoga, wakeboarding, surfing and partying! Another week with the worlds Number 1 fitness retreat company, Active Escapes was held in Noosa, Australia. I was the trainer for the 21 guests who came from all over the world to workout on the beautiful sunshine coast beaches and enjoy the fun times that Active Escapes offers.

This week is the perfect mix of training, fun and relaxation. Twice daily training sessions, sunset yoga, surf lessons and wakeboarding. All meals are cooked for us and we come home after a session it’s all ready to go.  The weather in Noosa was amazing, sun every day, warm waters and perfect sunsets. This is the third time I have been with Active Escapes and each trip gets better, the people are the best part about it- a big group of like-minded people who want to train hard and have fun. Its a big family for the week and that’s what makes it so unique.

SOLO TRAVELER?

I often get asked by people interested in doing an Active Escape about coming alone, doing the whole solo traveller thing. Most people do, do this alone. I think its great, I spent years travelling alone (not out of choice always) and you learn so much, it forces you to come out of your shell, to meet new people and experience new things that you may otherwise not do when surrounded by people who already know. It’s kinda crazy how a person can change when they aren’t afraid of being judged by someone who “knows” them. So if this has ever held you back, quit it, go and do it by yourself, what’s the worst can happen?

From my point of view, as the trainer for the week, it’s really rewarding to meet so many people from so many different walks of life. To hear stories and learn from them and hopefully return the favour to them- giving them a week of fitness fun which they enjoy and can take back home with them

The group spent each morning training on the beach and finishing with a swim. Afternoon sessions were done on a tennis court in our resort or in a park, the week puts a big emphasis on being outdoors and trying new things. We don’t even look at a gym, something I really enjoy. It gives the workouts more versatility and more team interaction, the workouts are all functional and can suit any fitness level so you don’t have to worry about what standard you are at, you’ll always get something out of it and be able to push yourself.

There really is something for everyone and that’s why I love the concept that Active Escapes have, what they provide to guests and trainers, both amazing expereinces and lifelong memories.

Check out Active Escapes by CLICKING HERE.

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